CROSSFIT
Seated Row
12(L) 10(M) 8(MH) 6(H)
*Follow each set with 15 Triceps Pushdown
For total time:
1500/1200m Assault Bike
75 Push-up
30 Toes to Bar
(Rest 2:00)
1000/800m Assault Bike
50 Push-up
20 Toes to Bar
(Rest 2:00)
500/400m Assault Bike
25 Push-up
10 Toes to Bar
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lying Side Shoulder Adduction
12 Single-Arm Pullover
12 Supine Scaption
Shoulder Press
8(L) 8(M) 8(MH) 8(H)
Pullover & Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Machine Dip
12 EZ Bar Curl
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
12 Upright Row
12 Overhead triceps Extension
(alternate rounds with a partner)
For time:
50 Calorie Ski Erg
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COMPETITOR
Pressing Snatch Balance
4×3 (M)
Snatch Push Press + OH Squat + Snatch Balance
60% 3+2+1
65% 3+2+1
70% 3+2+1
75% 3+2+1
Snatch Balance
Build to Heavy 1 (95%+)
*% are based on snatch 1RM
For time:
400m Row
90′ HS Walk
400m Row
135′ HS Walk
400m Row
90′ HS Walk
3 sets:
:40 Hanging Med Ball Knee Raises
:20 Rest
:40 Side Plank
:20 Rest
:40 Side Plank
:20 Rest
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WEIGHTLIFTING
Clean
70% 1×3
75% 1×3
80% 5×1
Clean Deadlift
100% 1×3
110% 1×3
120% 1×3
Barbell Bent Row
8(L) 8(M) 8(MH) 8(H)
Wide Grip Pulldown
8(L) 8(M) 8(MH) 8(H)
Biceps Curl
8(L) 8(M) 8(MH) 8(H)
“Let us realize that: the privilege to work is a gift, the power to work is a blessing, the love of work is success!”
~David O. McKay
